And break. Okay, here we go.
Hi, everybody. I'm Tony Horton.
Welcome to the Power 90 Master Series.
This is upper, middle, lower.
Oh, the kids are excited. I know you are too.
We're working the upper, the middle, the lower in a row.
1, 2, 3. I like to call it UML.
You like that? That's nice.
You're gonna need a chair. You're gonna need some mats.
You're gonna need water, a towel,
and maybe a small dumbbell.
And that's all you're gonna need.
Let's start warming up right now. Here we go.
♪ We're warming up ♪
♪ For 30 seconds ♪
I want you to meet Veronica. She's my pal.
My dearest friend in the whole wide world.
And she came here today to help me out.
Veronica, thank you so much.
Say hello to the people over there.
Hi, people.
Hello, people. Bobby, you know him.
He's the king. He's the man.
Don't get us confused. I know we look like twins.
Oh, my.
He's my buddy too. We're gonna show you folks
a good old time today with UML.
One of my favorite, favorite favorites.
3, 2, 1.
A little Heisman. Are you ready?
Let's get busy with it.
Back and forth. A little balance thing.
Still warming up. Soft landings.
Soft at home, soft here.
Launch on your toe. Land on your toe.
Here's wrong.
Ow, ow, ow!
Don't do that. Soft.
Be a cat. Be Spider-Girl.
Whatever. You know?
Bobby, soft. Veronica, nice.
3, 2, 1.
We're gonna start over here for a lateral run.
Are you ready? 3, 2, 1.
And cross in front.
Cross in front.
Still warming up.
Still getting those lungs ready.
Getting the heart ready. Back and forth.
We're not flying here.
We're just moving.
Grooving. Loving it.
Digging it. All right.
How we doing, everybody?
Unh! Yes.
3, 2, and done.
Okay. Some lunges. We're gonna do ten total.
I want you to go low if you can.
If you can't… Heh! Don't.
All right?
Here we go. Nice and tall.
Ready? Lunge. Come up.
Lunge. Come up.
Knee over the ankle. Let me show you.
Knee over ankle. Nice.
Knee over ankle. Good.
Now watch. Here's modified.
Now so deep. Still moving.
Not so deep.
Veronica, she's strong.
She's going down. Coming up.
Down. Coming up.
Two more. There's one.
And there's two. Fantastique.
Topper stretch. Nice and wide.
We're getting busy. We're getting right to it.
Get on your horse. Engage those quads.
Hands are here. Four times. Inhale.
[inhales] Exhale.
[exhales] Feels good.
Inhale.
And exhale.
Two more. Let's check the kids.
Inhale. Flat hands. Palms back.
Big stretch.
Check out Bobby. See if he's cheating.
One more time.
Oh, you've got flat hands, mama!
Love it. Good.
Okay. Here we go.
Shoulder width stance.
Arm in front.
Gonna work the shoulder and the tricep.
Across.
I don't want to block my mic.
[mumbles]
(slurred) Can you guys hear me okay?
Honk if you can hear me.
[Veronica laughs]
Getting silly. Same arm. Arm and reach.
Like you're scratching your back.
And then grab the elbow.
Work on the tricep. Let's see.
Very flexible, Bobby. Nice.
Veronica, textbook. Love it.
Other side. Here we go.
Left arm across. And as you go across…
(mumbles) You cannot hear what I'm saying anymore.
Because I'm covering up my microphone.
Banana cake. So don't eat it.
It's all right.
Other side. Reach up.
Same side I should say.
Scratch the back. And…
My tricep likes it.
Breathing and pulling. Not too much.
Just right. Yeah.
And let go.
Okay. Let's get down on our little horse
like we're riding.
You're shaking out the arms. Okay.
Barely coming off the floor.
It's kind of… I really like to mix static stretches.
You guys keep going. This is static.
And this is ballistic.
Yee-ha! Yee-ha!
Oh, they're going on me!
Come on. Very nice.
That's enough of that.
All right. Get off your horse, everybody.
Standing split leg hamstring stretch.
So, feet are together.
Right leg forward.
Turn the left toe out just a little bit.
Get the hips square. Hmm.
Square 'em up there, Bubba. And up.
Exhale down. Four breaths right here.
Hanging down. Take a breath.
[inhales]
Let it go. [exhales]
Take a breath.
You guys keep breathing and keep stretching.
I'm gonna show you something.
So Veronica's about to her toes.
That's cool.
As she breathes the body expands and she goes down.
Bobby, fingertips barely because he's the Tin Man.
I'm kidding. I love you, Bobby. You know that.
All right, pop back up. Other side.
Left side this time. Or right, whatever you're doing.
Forward. One toe is out. The front is out.
Right toe slightly out so you're to the side
so you're not teetering.
Square hips. Hips are square?
Mm-hmm. All right.
Up. Exhale. Down over that straight leg.
Now, here's the tip of the day.
Straight, straight.
Let's say you're here. Inhale.
[inhales] Nothing happens. Exhale.
[exhales] Body relaxes.
Oh, look. I'm a little lower. Inhale.
[inhales] Nothing happens. Exhale.
[exhales] I'm a little lower.
Hmm. Good. I'm gonna keep breathing 'cause it works.
Inhale.
[inhales] Exhale.
[exhales] A little bit lower.
Whoa. What an option.
One more. Inhale.
[inhales]
Exhale.
[exhales] And that's low. Good.
Come on up. Very, very nice.
We've got wide legs.
Forward fold with a twist in the torso.
Looks like this. Wide legs.
Inhale the arms up.
Plug those fingers into the ceiling.
Oh, Lord, help us, 'cause we're gonna get busy.
Exhale. Forward.
Nice. Down.
Place the left hand right on the floor
in front of your nose. Adjust your watch.
Then reach up.
Same thing here.
I'm breathing. I'm reaching.
I'm gonna do some instruction.
See, Veronica wants more turn.
Wants to open her chest.
So she's going fingertips here, right.
She can go lower, but then her chest collapses.
And she doesn't want to do that.
Bobby, oh, look at you!
You're all warm and you're all flexy, aren't you?
I'll get you. Oh!
Good. Other side.
Come on up. Inhale. And exhale it out.
And once you get up, keep breathing.
Keep breathing.
[breathing]
Okay, inhale.
[inhales] And exhale.
[exhales] Inhale.
[inhales] And exhale.
One more time. Inhale.
[inhales] Exhale. And bring it on down.
And just nice and loose with the arms.
Eyes on the floor. Soft knees.
Come on up. Let's get our quads.
Here we go.
And get your balance.
Go get a chair. Whatever you need.
Grab and stand.
Nice and tall.
You might fall over. I sometimes do.
I'm gonna get my pelvis forward.
Knee down. Heel into the butt.
One more deep breath.
And release.
Hey, I didn't fall over.
Good job. That's pretty good.
That was our ninth take.
[fake laugh] Kidding.
All right, other side.
Here we go.
Now… Oh, oh.
Breathing. Same deal. Are you ready?
Workout's coming.
One more deep breath.
[inhales] Let it go.
Let's work out. Let's go. Veronica, you ready?
I'm ready. [trumpets]
Bobby? I'm ready.
[trumpets] All right, here we go.
Wide leg. Switch hand push-up.
Veronica's gonna show us modification.
Bobby's gonna show us how to go plyo
through part of his.
All right, we've got wide feet.
Watch me, okay?
So we're down here.
One hand, doesn't matter, in front of the other.
I don't want this. This is too much. Okay?
Just make a switch. Don't get butt-rise.
Don't give me back-sway. All right?
We're right here. 3, 2, watch this.
Here we go. Down. And switch.
Down and switch.
What number am I on? Do you know?
Six. All right. Seven. And switch.
I want to keep going,
but I've gotta check on the kids.
Make sure they're doing it right.
Good. See Veronica?
She's on her knees. A slight adjustment.
Back and forth. Perfect.
Butt's up a little bit, but I don't really mind that,
you know, because she's holding the core muscles
and that's keeping her up.
Bobby, go plyo here. Let's show the people.
See what I mean? See what I mean?
You can make it modified or crazy.
Whatever you want to do. What number you on, Bobby?
19. Go to 20, go to 25.
Go to 25. What number's that?
22. 23, 24, 25.
He's gonna get a workout today. And so are you.
Wide-leg Crunchy Frog. Let me show you.
Get on your mats.
Dude, you all right? Yeah.
He's good. He's a champ.
All right, so I want you to start here.
Veronica's gonna show you modified.
I'll go back there and show you what she's doing.
Okay. We're all gonna start like this.
Open the arms and open the legs.
Up tall. No round backs if you can help it.
We're gonna do 30. 30 times.
5, 4, 3, 2, 1.
And in. 2.
And in. 3.
And in. 4.
5. Let's see everybody here now.
6. Good.
Bob, nice. 7.
Bringing it all in. You see that?
Opening. Closing.
Nice. 12.
Veronica, same thing, right?
Supporting herself. Back is nice and straight.
Engaging the core muscles. Working the middle.
The core "musckles." I don't know what I'm saying.
Nice. That's 20. You got 10 more in you?
Let me jump in for the end.
Because I can.
Here. Whoa!
Here. Here.
And here. Nice, people.
Keep it coming. Good.
One more for good luck. 30. Nice, everybody.
Now we're going to Sumo Walk.
Watch us do it perfectly and brilliantly.
Big knees up. Modified by not going so low.
Okay, everybody. Are we ready?
Here we go. We're gonna walk like a sumo wrestler.
In 3, 2, 1.
1. 2.
Back with this leg.
3. 4.
Up with this leg.
5. 6.
We're going back.
7. 8.
Here we go.
9. 10.
You're a sumo!
11. 12.
Oh, I'm gonna get you.
There we go.
14. 15.
Here we go. 16.
I'm feeling it. 17.
Back. 18. 19.
20. 21.
22. 23
24. 25.
Here comes that burn.
26. I feel it now.
27. 28.
29. 30.
And we're toast.
Very good. In the quads, in my butt.
Very nice. We got a little break.
Gonna get some water. It's quick. It's 15 seconds.
That is all you get. Get your water.
Mmm-mmm-mmm.
Plyo push-up. Here we go.
Whoa. Plyo push-up.
Veronica's gonna show us modified.
Bobby's gonna show us intensified.
Are you kids ready? I'm gonna start with 'em.
And then I'll go over to these two guys
and show you what we're doing.
All right. We're gonna kneel.
So get on your mats.
Now they're not gonna do it, but I'm gonna show you
a little modified move.
Roly… poly.
More protection. It's all good.
All right, these guys have knees of steel.
So stand up nice and tall. Get up here, Veronica.
Join us up here. We're gonna be here.
Are you ready? Veronica's gonna be here.
Bobby's gonna be all the way up.
We're gonna do this for 60 seconds.
Good? One minute. One minute for you guys at home.
Here we go.
Down. Walk.
See what Bobby's doing?
Way down.
And using his core muscles to come up.
And down.
Using his core muscles to come up.
Let's see these guys.
Let's see Veronica first. Ladies first.
Her hands are by her shoulders.
Getting ready to go down. She's reaching first.
Right all the way down.
Watch the speed. She doesn't crash down.
It's smooth. Gosh, that's smooth.
And she's walking back.
Nice. Very good.
That's 25 seconds to go. Let's check out Bobby.
Nice. Explode up. Reach up tall.
Nice. And then down.
Same kind of landing. Nice and soft.
He's reaching up tall.
And then soft landing. Reaching up.
You need those stomach muscles,
those core muscles to get yourself up again.
10 more seconds. Kids, hang in there.
Same thing with you. Hang in there.
You've got 6 seconds. You can do it.
Bobby, explode up.
Veronica, let's see one more pretty one.
That's all. Thank you very much.
All right.
We got Heavenly Twists.
Heavenly Twist. What a name.
What a great name. Okay.
Now Bobby's gonna keep his head up because he's comfortable.
Veronica's gonna put hers down
because she's comfortable doing that.
So you find your own thing, all right?
30 reps.
I'm gonna show you how to do it wrong
and how to do it right.
I'm gonna show you all the good stuff.
Okay, here we go. Hands to here.
3, 2, 1.
Up and twist.
Two are already gone.
3. 4.
Stick with me.
5. Don't get ahead of me, Bobby.
6. 7.
He's trying to finish before me.
8. Okay, I'm gonna show you some stuff.
9. Good. Keep counting.
So Bobby's head's up. He's comfortable.
He's pushing with his hands a little bit
because he wants to get some height.
He's trying to go straight up.
He's not going this way.
This way's wrong.
All right, he's going straight up.
He's pointing his toes. His knees are slightly bent.
That's cool. Now look at Veronica.
Veronica, show them the flexed foot version.
Yeah, there you go. We keep 'em flexed.
Heels up. All right.
Now look. I'm gonna throw her a little twist.
Put one foot on the floor. Bend the knee.
Good. And go up.
There you go. Third modification.
Which version? You've got three more.
Do three more for me. Get way up.
Again. Use those core muscles right here.
Lifting the butt off the floor.
Fantastique. Very good, everybody.
Here we go.
We're up. Bobby's on fire.
Warrior Lunges. 20 reps.
We're gonna alternate back and forth.
We're gonna slip back to warrior one.
Arms are gonna be up.
Bobby has a tough time straightening those arms.
A lot of your are going to have the same problem.
I'm gonna help him. I'll help you.
Okay. You ready? Get 'em up here.
Nice and tight.
Right leg first for us.
Okay. toe barely leaves the floor.
Go back in the lunge. And turn the body.
And come up.
Same thing other side.
Back.
Turn the body. Come on up.
I want to see those knees over the ankle.
I know I saw that a lot. Right here.
Good. Come on up.
Again. Back.
See the heel go down? The whole foot's on the floor.
Come on up. Bob, same thing.
Nice. He's not too low.
You don't have to go super low.
Veronica's going low. Bobby's not.
It's okay with me.
He's working to get those arms straight.
Let me see you do it again.
Grr!
Good. Fight it.
So, he's turned towards me.
And then he's gonna turn forward.
And up. Good.
Exaggerate the turn.
And now turn. Yeah, nice.
Opens up the hip.
Opens up the thigh and top. It's all good.
Here we go. And back.
Come on up. Reach up.
Back.
Knees over the ankle. Look, here's modified.
I'm not going so low, right.
Here's another one. I can just do this.
Just like Veronica's doing.
I'm moving. That's all that matters.
Moving. Good.
Sitting on couch eating chips. Not so good. Okay?
Good. Here we go.
Up. Back.
Listen to Bobby breath.
Breathing Bobby they call him.
Breath, Bobby.
[laughs] Laugh, Bobby.
Good.
And that is it.
Oh, take your break. Get your water. Here we go.
These are brief. They're 15 seconds.
Right, everybody, go.
Don't drink too much too.
That's a mistake for some folks. What's that, Bobby?
That's a really good one.
Is that a good one? It's good for him.
You know why it's good for him?
Because he's tight in his shoulders.
He's tight here.
Turning opens that up for him. Very important.
He's a strong guy working on his flexibility.
Downward Sphinx. Oh, I love it.
Let's get into position.
Veronica's gonna show us modified.
Here we go. You kids, ready?
So, everybody get in Downward Dog.
Get in Downward Dog first, you guys. Okay.
Just like that. So I'm in Downward Dog.
And now I'm gonna go down to my elbows.
I'm gonna show you modifications.
I'm gonna do for… A few of them. For!
All right, here we go.
And down.
And up.
Down. And up.
We're gonna go for a minute.
Down. And up.
Let's see what everybody's doing.
Good.
Veronica, get your butt down a little bit more.
Good. Walking her knees back.
Smart girl. And come up.
Good. Flex your butt.
Get your pelvis forward. Nice.
Very nice. On her knees.
Working the triceps. Beautiful.
Bobby, good. One minute.
Now look, if this pace is too slow for you for a minute.
Bob, pick up the pace a little bit.
Bang. Bang.
It's okay. Fast or slow. Do your thing.
Whatever works for you. Nice.
You don't have to keep going, dude.
Because I know I'm killing you right now.
Good. Keep your eyes right here.
All right, beautiful.
Keep going.
You've got 21 seconds.
I'm gonna jump in the fray here a little bit.
I'm gonna go fast.
Working it.
You're killing me, Tony.
Well, I'll do one arm, dude. Want to do one arm?
I'm kidding. Nice.
2, and 1.
Everybody up.
Gorgeous.
We got… Sorry, honey.
We got Fifer Scissor Twist.
Whoop! All right, take a seat.
Now I'm gonna break it down.
Here's your twist part.
Right.
Here's your scissor part.
Veronica's gonna tap her heels every time. Okay?
That's a modification. Very good.
And another modification is
you don't have to go to the floor with the knuckles.
You can go to the hip bone. Okay?
You kids ready to start?
Let's start over here like this.
You ready? 3, 2…
1, 2,
3, 4, 5.
1, 2,
3, 4.
10. Let me check on them. Good.
Flatten that chest. Get that chest up.
There you go. Head and chest up.
His knees aren't perfectly straight. I don't care.
Fight for straight legs if you can do it.
Veronica's legs are a little bit straighter.
Her heels are coming down. She's still working.
See the nice straight line?
Get your chest up more, Veronica.
Nice.
26, 27, 28, 29.
Nice work at home. Nice work, you guys.
Come on. We're done with that.
All right. We've got Spin Squat.
Here's 20 reps. We're gonna put our arms up.
Spin. Stay in our squat.
Spin Squat. Is it gorgeous?
Gorgeous.
Love it. All right, here we go.
Hands up. 3, 2, go.
Spin. Spin. Soft.
Spin. Spin. That's four.
That's six.
That's eight.
Let's check everybody out.
See how Veronica's using her upper body.
Spinning the upper body.
Look back here. Now look that way.
Use your head and your arms to spin you around.
She's not super lower. She's semi-modified.
You see what I'm saying? Look at Bobby.
He's super low. He's staying low.
He's a wild man. That's it.
Turn around. Here we go.
We've got upper. It's called Pike Press.
Veronica, you need the…
You've got the push-up bars?
I've got the push-up bars.
Veronica's gonna go modified.
Bobby's gonna use the bars.
Here we go.
You kids, I'm gonna start behind you.
Let's start with the modified right away.
We are going to do this for length of time or reps?
What do you kids want to do? Hmm.
I think maximum reps.
All right, here we go.
Now here's modified. Watch.
We're all gonna go. Kids, start at home.
3, 2, 1. Show everybody.
Good. Now Veronica's got her heels on the ground.
Right. She's driving the crown her head to the floor.
Put your head to here. Right here.
Good. So give me that up and down motion.
And go back. And then back this way.
That's it more. See it? More.
Now you don't have to bring your head to the floor.
I don't care about that.
What number you on, girl? You counting?
6. Nice.
Bobby. Now look at Bob. He's got the push-up bars.
They're gorgeous. They're beautiful.
He's going a little bit lower.
Drive your chest to your knees more when you go down.
Oh! What number you on?
15. 15. Do a couple more.
There's some people who want to see you do it.
Nice. He's on his toes. Harder.
Flat floor easy.
Toes harder. Push-up bars harder.
Flat hands easier. Gorgeous. Nice.
They're done. They're toast. So are you.
All right. We've got Banana Boat.
We're gonna do this…
One leg for you? You're gonna do the one-leg version.
All right. Modified for the kids at home.
Let's all get in Banana. It looks like this.
Okay. Everything is up.
My body is in the shape of a banana.
See that? Veronica's gonna
keep one leg down and alternate.
Bobby and I are gonna come up to Boat.
30 seconds. Here we go.
3, 2, 1.
Banana. And Boat.
Banana. Boat.
Banana. Don't move. Don't move.
Boat.
Banana. Don't move. Don't move at home.
Boat. Banana.
Boat.
Banana. Hang in there.
Boat.
Banana. Here's the modification.
Not a problem. Last one. Here it is.
Come on up and make it pretty.
Nice work. That's hard. That's core.
That's all right here and lower back. It's all good.
Use the leg if you cannot
come all the way up on the boat.
All right, here we go.
What is next, boys and girls?
We've got the Two-Point Back Kick.
Veronica's gonna get her chair.
Bobby's gonna use the floor.
I'll show you the floor version too.
Modification. Lovely placement.
All right, so I'm gonna start behind these guys. Okay.
We're gonna do 20 per leg. So let's all start.
Bobby's gonna put his left hand on the floor.
Veronica's gonna her hand on the chair.
We're gonna kick low and then kick high.
I'm getting behind her because I'm giving her two targets.
Okay? Kick me in the shin. Kick me in the chest.
But not too hard.
[exhales] Okay? Don't get crazy.
Here we go. Don't start yet.
3, 2, and…
1. And 2.
And 1. And 2.
And 1. Oh! And 2.
Nice. And good.
That's eight. Let's see Bobby.
Low. And high.
Dude, come on. Good! Duz!
Hit me. Ow!
Oh, you got me, brother.
Nice. That's 16.
17, 18, 19, 20.
I'm gonna join everybody on the other side.
Okay, here we go.
I'm gonna go floor. Veronica chair.
Bobby on the floor. Here we go.
Down. You've gotta bend your knee if you're on the floor.
Okay, look at your target.
We're gonna go low first.
3, 2, low.
High. Low.
High. Nice.
7, 8, 9, 10,
11, 12. Shin. Chest.
Nice. Nice.
Good. Good.
Almost lost it. Didn't lose it.
And up. It's okay to lose it.
And nice. All right, boys and girls.
Very good.
Do we need a break this time?
Let's skip the break. We're skipping the break.
No break. We don't need a break.
Negative Push-ups.
Let me show you. Get in position.
Here we go.
I'm modifying.
I'm gonna go wide leg, 'cause why not?
Bobby, go narrow. It's all good.
Here's the count going down.
Veronica's on her knees for modification.
You do not have to go all the way to the floor,
but do it if you can.
Here we go. Here's the countdown.
1, 2, 3.
One. 1, 2, 3.
Two. 1, 2, 3.
Three. Let's check on everybody.
Up. You keep your own count. Don't forget it.
Squeeze your butt. Tighten your core.
Nice. Body is straight from knee to shoulder.
Look. She's not going way, way down here.
She's using these because it's better for her wrists,
for her hands. She likes the grip.
And by the way, I designed and made these myself.
Ain't they pretty? Very good.
See how I made 'em? See how pretty they are?
Close up on it. They came out of my own little head.
Nice. Bobby. Slow it up.
1, 2, 3.
Now as far as the width in your hands,
Bobby's kind of narrow. He's working really hard.
You can go wider. Bobby, go a little higher
and wider over the hands.
See what I mean? It's all good. It's all good.
Tight butt. Strong core.
What number are you on? 17.
17. 1, 2, 3.
Up fast. 1, 2, 3.
Up fast.
You don't have to do 25.
What number's that?
Look at him go. Veronica, what number you on?
No idea. No idea.
Because she's finding her match. She's finding.
You can set a number. Doesn't matter.
You can go past it and short of it.
Bobby's a psycho. I made him do too many.
Oh, dude, that was good.
Very nice. Veronica, nice job.
Very nice. Thank you.
We've got Up and Overs.
We're gonna do 30 reps total.
30, 30, 30.
Veronica, gonna show us how to make them
a little bit easier.
Now, Veronica, what I want you to do on these
modified ones is when your feet come down
just tap the floor. Don't take a nap.
Tap, don't nap.
Tap, nap.
Yeah, maybe you thought I said nap. No napping.
Just tapping. Okay?
What does it all mean? I'm gonna tell you right now.
Bobby's gonna also show you a more insane version.
Okay. So we're gonna start over here.
Tapping. No touching.
Okay? I thought it was napping?
No napping. I told you no napping.
Later. After the workout.
You ready? 5, 4, 3, 2.
1, 2, 3, 4,
5, 6, 7, 8.
Less tap.
9, 10. Good.
11, 12, 13. You go to 30.
Bobby, you're gonna have to slow down a little bit.
Put your hands up here.
See, he can't go as fast. I don't mind.
Veronica's going at a different speed.
What number are you on, Veronica?
Two. Good.
What number are you on? 23.
Yeah, dude. Come on, fight.
Now, he's getting tired. Put your hands down.
So you can do back and forth.
Okay, they're gonna do 30. Do 30 at home.
Everybody, we're pretty close.
Nice job. Okay.
We've got Run Stance Squat Walk.
We're gonna go two forward and two back.
Okay, it looks like this.
Our left leg is forward. Our right leg is back.
Gonna try to keep my head on the same plane.
I'm gonna go up and down. Okay? So get low.
We're gonna walk forward, walk back.
We're gonna do a total of 30.
Modified is you're just up higher.
Hard. Easier.
Harder the lower I go.
Easier the higher I come. You got it?
I've go it.
You've got it? I've got it?
They've got it. Just checking.
All right, get down. I'm done chatting.
3, 2, 1.
1, 2. Back.
3, 4. Shoot ahead.
5, 6, 7, 8.
Here's easier. 9, 10. I'm up higher.
11, 12. Go low.
13, 14. More burn down here.
15, 16. Harder on the knees.
17, 18. So come up if you have to.
19, 20. I'm getting low. Come on.
1, 2, 3, 4.
Look at my eyes and my head.
5, 6. Come on.
7, 8. Two more.
9. Done. Okay.
That's good. All right, we've got Plank to Side Arm Balance.
Bobby's gonna throw a push-up in.
Plank is top of a push-up.
Veronica's gonna show us a little modification.
We're gonna do this for 60 seconds.
60 seconds. That's one minute.
Everybody get in the top of a push-up.
All right. We're gonna place the right hand down first
and the left arm up into the air.
3, 2, 1.
And Side Arm Balance.
Come on down. Do a push-up or not.
Come up. Side Arm Balance.
Good. Let's check on everybody.
Veronica first.
Nice. She's nice and straight.
Her butt is tight. Her core is strong.
Then she comes up.
You can hold this for as long as you want.
Teeter totter. Come on, stay strong, girl.
Same thing other side.
Let's check out Bobby over here.
A lot of guys get weak in the hips. That's normal.
It's tough for him to squeeze the butt.
Good. Come on back down. Do your push-up.
Good. We're halfway. There's 30 seconds.
What have you got? You see he's got a little sag here.
Get it up. Squeeze it. Nice.
Come back. Other side. Put that hand in the middle.
Do your push-up first. Perfect.
Squeeze your pelvis. Raise your body up.
Good. Nice straight line. Very nice. 15 seconds.
I'll do a couple. Why not?
I'll join in my own way.
Sideways. Tight here. Reach it up.
We've got time for one more.
Down. Come on up.
Adjust the feet. Stack the feet.
Reach up. Avoid this.
Okay, everybody. Nice job.
Very nice job. We've just taken here.
We're doing out Ish Gate.
Working medium part of the body.
Middle part of the body.
All right, get your thumbs together.
You're gonna sit right here on top of your wrists. Okay?
So bring it around. Have a seat.
You can do head, head down. Whatever turns you on.
Keep your heels off the floor.
Go as wide as you can. How do you modify?
Do nothing for a couple, okay?
That's okay. 30 reps. Are you ready?
Feet together. Let's open the gate.
1. And close.
2. And close.
3. I like to go back and forth with that.
Nice. Sometimes I'm here. I'm happy.
I don't want to look. Can't look!
Open. I'm want to go, "Okay, I'm good."
Nice. Great.
If you lower back issues, come up here and do it.
Okay, that puts the lower back on the floor.
This is a way to modify it.
These guys don't have that problem.
But I'll show it to you.
Okay, I'm still working my abs.
I'm actually working my hip flexors here too.
Okay, so I take the lower back out.
As the lower back gets stronger.
Right. I go lower.
Nice. Hang in there.
Here's the speed we're going.
I don't want you to go faster here.
You can go slower, but not faster, all right?
That's nice. How you kids doing?
We're halfway.
Bobby. Oh, he's shaking.
Bobby's shaking.
♪ Shake, rattle, and roll, brother ♪
Get it going. Nice, dude.
Get those heels close to the floor if you can.
I do these in yoga all the time.
So I can take a nap, have a sandwich.
Anything. If you need to take a break, do this.
Bobby, cross your legs. Put your feet down.
Take two breaths. Veronica, keep going.
Gather your stuff. Gather your stuff.
Now get up and go. Good.
We missed few reps. We don't care.
We're gonna use Veronica's count. Nice.
See, dude. That's all right.
He's working hard man. That's why we're here.
Good. Nice.
Two more. One more.
Open. Close.
Oh, that's gorgeous.
All right. High Low Twist and Pivot.
I love High Low Twist and Pivot.
Now the key is here you want to be
loosey goosey in the waist.
You really want your core to be loose.
I like to start. You guys don't go yet.
Okay, here's kind of the vibe.
I'm looking for you. See this vibe?
Bring the hands in closer to the chest.
All right. The kids are starting to move.
We're gonna officially start.
15 reps each side. Here we go.
We've got some momentum. Here's the first one.
And 1. And up.
And 2. And up.
Look at the floor. Look at the ceiling.
Pivot on those… Look at my feet.
Mr. Boom Man, are you on my feet?
Look at that. That's 6.
That's 7.
I'm looking down. I'm looking up.
I'm really pivoting. Look at my feet.
Like I'm swinging through a golf swing
or a baseball swing.
Good. That's 12.
Down low. Up high.
Last one here. And up.
Now I'm gonna check on them for the second half.
Okay. Making sure they're making everything pretty.
Get that momentum. Get it going here.
All right.
When I say it's time, bring those hands in
close to your chest. Elbows up.
3, 2, 1. Get serious.
Get down. Get up.
Get down. Oh, now look at Bobby.
He's got that big pivot. Look at the core muscles.
Look at the back. Look at the feet.
You see the feet. That's pretty.
He had a tough time with this.
Keep those hands in tight though, Bobby.
Keep 'em in… Keep those thumbs near your chest.
That's it. Oh, that looks pretty.
Veronica, don't bend over. See how she's bending over?
I'm not a fan of that.
That… Ah! You see the difference?
Thank you very much, my darling.
Bending over not good. Keep the core tight.
Here. It's a very tiny little nuance.
You got one more. Good. And up.
That is so sweet. Good work.
We got cool down time.
All right, we're gonna get a little bouncy with it.
Oh.
Ballistic stretching. Bouncy, bouncy, bouncy.
Static stretching. Very different.
Crossing things and stuff like that.
Okay. A few more seconds here.
Getting my heart rate down. All right, little kicks.
Little kicks.
You can do little arm thingy flingers.
Fingy flangers.
You guys are quiet today. You know why they were so quiet?
I said, "Hey, you guys should talk to me more."
They were working hard that's why.
All right? All right.
Here we go. Let's get the feet wide.
And swing the arms.
I love… Tell me you don't love this, Veronica.
Love it. Love it, love it.
In love with it. I love the whole cool down.
Favorite part of the workout.
What? I thought the slow motion push-ups were your favorite.
Okay, here we go. One more time.
Lock out the legs. Reach the arms up nice and tall.
Fingertips the sky. Drop over to one side.
While over here take a breath.
[inhales] Exhale.
[exhales] Inhale again. Both arms up.
[inhales] Exhale. Down.
[exhales] Take a breath while you're here.
[inhales] Exhale.
Oh, good.
Let's dive bomb… Dive bomb?
Dive bomber coming in.
Mmm. And hang out.
So we're gonna hang here for a second.
You can go floppy arm. Whatever you want to do.
You can fold the arms. It's all good.
Who was the first person that coined that phrase?
That's popular now.
Let's go over. Runner stretch to the right.
Oh, bend that knee.
Make sure the knee's over the ankle here.
Just like all the other times. Nice.
I feel that in my glute.
Because I worked it today.
Keep that back leg straight, Bob.
Oh, Johnny Straight Boy.
Nice. Other side. Come on over.
And nice, Veronica. Perfect. Very good.
Am I straight? Crew?
Camera, nod your head. Go, "Yes, Tony."
Good. All right. Nice.
Very nice. Good.
On your backs. Here we go.
Let's take care of our glutes.
Feet on the floor. Knees skyward.
Place one ankle on the thigh.
Reach through the hole with one hand.
Grab the hamstring or the shin.
And… Oh, oh, oh!
[chuckles]
[groans]
The kids love it at home and they love it here too.
Take a deep breath. Let it go.
[exhales] One more time. Keep pulling.
[inhales]
Let it go.
[exhales] Switch. Other side. Same thing.
Here's my tight hip. Mmm. Inhale.
[inhales] Grab. Exhale.
Okay. Good.
From here we're gonna go to Happy Baby.
Because we've got happy kids right here.
Very nice. Good work, everybody.
That was awesome.
Manischewitz as my uncle used to say.
Don't even know what that means.
Good. Pull the knees in for a second.
Now reach up inside.
And then grab past the ankles to the outside.
Do you see that, Bobbo?
Got it. Bobby got it. Good.
Heels skyward. Knees… Ahh.
Stretching out the groin. Inner thighs.
Little bit of glute here. It's all very good.
We are almost done.
The cool down and the warm up, very important
because if you don't do them you could get hurt.
You get hurt. You can't work out.
You gain weight.
You feel miserable.
You start eating bad foods.
If you start eating bad food, you're gonna die young.
Oh, my God! That's terrible.
All right, here we go.
Straighten one leg. Pull it across.
Just like that.
Oh! Taking care of the core muscles.
Stretch 'em out.
Deep breath. Let it go.
[exhales] Nice. Other side.
Here we go.
Straighten the other leg. Pull it in.
Mmm. Love the UML.
Works the whole thing. Upper, Middle, Lower.
Are they cheating? Are they doing okay?
Can you guys see 'em? 'Cause I can't see 'em.
Oh, I just got like three major cracks
out of my back.
Three cracks out of Veronica.
Oh, my God. You're gonna stand up.
You're gonna be 6'7". And that is it.
There you go, boys and girls. Sit up nice and tall.
It's the UML. It's one of my favorites.
Upper, middle, lower. Nice job.
Tony Horton, Veronica, my friend Bob.
Hey, buddy.
Nice job. Drink your recovery drink.
See you next time.